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The science behind perfect al dente pasta

Just as your ancient Italian grandmother insisted, there is a "right" way to get perfectly-cooked pasta every time—and a new video from the American Chemical Society shows you exactly how Nonna did it.

5 Simple Ways To Progress Your Push-up

If you're crushing push-ups by the dozen, it may be time to give yourself a new challenge. Finding the next progression is as simple as moving your hands or feet!

One Day In The Kage: 24 Hours With Kris Gethin

Think a day with the master of hardcore training would be nothing but sweat and screaming? Think again! Prepare your mind, body, and soul for a day in Kris Gethin's boots!

John Cena Really Wants You to Remember this Number

Last night the WWE superstar was on "The Tonight Show" and he crushed “The Whisper Challenge” and talked about WrestleMania 33.

The Best Legs in Bodybuilding - These Guys Are The Wheel Deal

Who has the greatest legs of all time? OK, that’s easy. The Golden Eagle, Tom Platz, set a standard for lower body development in the late 1970s and early 1980s that forever changed what was considered possible, and how much more would be expected from that moment in time on. Another man who redefined huge legs was the late Paul “Quadzilla” DeMayo. Since then there have been a few others whose quads, hams and calves were true standouts. But what about today? Who among the current crop of IFBB Pros has the best legs? After careful consideration, I came up with five men who earn the right to be called Wheel Kings. Any time you need inspiration to blast your own quads and hams into new growth, seeing photos or videos of these men and their powerful lower bodies is enough to feed the furnace.

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Tip: Build Wider Delts in 30 Seconds | T Nation

If you want to build great delts, cap off your workout using the iso-dynamic lateral raise. This method uses a crucifix hold at the beginning of a lateral raise to improve your mind-muscle connection and supercharge shoulder growth, particularly at the medial head.

The 30 best shoulder exercises of all time

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

Tip: Avoid These Organic Foods | T Nation

The pesticide concerns are primarily an issue of health (and, secondarily, some environmental aspects that are far too hippy-tree-hugger than I want to get into right now). Eating organic essentially means you're getting less bad "stuff" in your food. It doesn't mean you're getting any more good "stuff."

The Absolute Best Way to Build Quads | T Nation

Or maybe it's more simple than that. Maybe it's because high-rep quad work burns more than anything else. Most lifters would much rather pile on the plates and do single-digit reps. That hurts, but it's a different kind of pain and strain. But 20 reps of an exercise that targets the quads, taken to failure or close to it? That's some soul-grinding, hypertrophy-inducing pain.

8 Ways To Maximize Your Post-Workout Recovery

As you now hopefully know, recovery is a crucial component of any fitness-related goal. Whether you want to get stronger, faster, or better, you'll need to weave each of these tips into your daily recovery plan to ensure that you get the results you want out of your hard work! Do you have any secret recovery tips you swear by? I'd love to hear them in the comments below!

This "Superman of Fitness" Battles For His Life

Anthony Catanzaro was a well-known fitness star. Then a chunk of kryptonite called Parkinson's disease crossed his path. Now, with a combination of exercise, nutrition, and a positive attitude, this "Superman of Fitness" is fighting back.

Today's Workout

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Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Men's Fitness on Twitter

Watch: Chris Pratt ( @prattprattpratt ) is getting lean for ‘Jurassic World 2’ with healthy snacks:

The Undertaker Makes a Surprise Appearance During Texas Longhorns Practice

Ultimately, Holloway wanted the Longhorns to know that you need to be motivated in order to succeed, and to stay determined: "What it boils down to is the passion and desire to be great, and you do it every day...You wanna be great, you can be great. You have to separate yourself from everybody else. Don’t say ‘I can’t,’ say ‘I will.’"

11 on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Hidetada Yamagishi on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

13 Shawn Ray

To see more from Shawn Ray on Facebook, log in or create an account.

Instagram post by Flex Lewis™ • Mar 25, 2017 at 3:32am UTC

Ward Stanford on Twitter

@BioLayne that's weird I also had the same issue finding them!

Dwayne Johnson on Twitter

Passion project. Join us this Monday inside a one of a kind, hardcore Dade County boot camp prison. #RockAndAHardPlace @HBO @HBODocs …


World's Best Shaker! A bold statement to make, yes it is. That's because the Cyclone Cup® is no ordinary cup!...

Instagram post by Anita Vargo • Mar 24, 2017 at 7:37pm UTC

19 Shawn Ray

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20 Shawn Ray

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Branch Warren on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

How many calories you burn during 20 different sex positions

To create these figures, they calculated a metabolic equivalent (MET) score for men and women in each sex position (they have 20 ranging in intensity from oral sex to holding your partner up.) A MET score shows how many calories you burn in an activity; so the equation looks something like this: Calories = (MET)(weight: kilograms)(time: minutes).

4 New Ways To Get The Most Out Of Your Spotter

Before we start laying out any intensity-boosting techniques, let's start with the most important rule of spotting: It is the responsibility of you, the lifter, to tell your spotter what you need during a set. The random gym member you asked to spot you isn't a mind reader. So just asking, "Hey bro, can you give me a spot?" isn't actually conveying very much information about what you need from them, other than standing there next to you.

Cardio & Weights Together? Does it Matter?

Cardio & Weights Together? Does it Matter?

Kyle O'Connor on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

How to Tell if You Need Human Growth Hormone

If you raised your hand at least twice, you may have a deficiency in human growth hormone. Nicknamed the "wonder hormone," human growth hormone — also called GH or HGH — is a peptide hormone that's produced in the pituitary gland at the base of the brain and plays a crucial role in everything from body height, brain function, and skin health to bone density, fat loss, and muscle growth.

Isabel Lahela Turns Up The Heat On Instagram

Isabel Lahela is a champion weightlifter and shows off the benefits—an insanely sculpted physique, to start—of hardcore weight training on her Instagram account.

Swatch unveils ultra-thin 'SKIN' watch collection

Stepping up your style should never mean breaking the bank. Trust us: There's no need to drop hundreds (or even thousands) of dollars on another watch, especially when most guys are wearing their watch more for show than functionality. These days, few companies produce high-quality watches that people can actually afford like Swatch—and now the brand has launched a new offering that solves that problem in a big, yet thin, way.

Muscle & Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Top 5 Facts You Should Know About Carb Cycling And Fat Loss!

In today's fat loss diet arena, carb cycling is becoming more popular! Before you jump ahead with this superior nutrition plan, make sure you know the top 5 facts about carb cycling for fat loss.

How to Get Big

There is no “simple” answer to your question, but that doesn’t mean getting big is overly complicated. If you’re a beginner, the best way to get started is with a basic routine like some regularly featured in FLEX. However, the long-term “secret” is to get to know your body: what exercises it does and does not respond to, and what training frequency suits you best. For instance, I always found that my biceps grew quicker with barbell curls rather than dumbbell curls.

Muscle detailing: 6 workout routines for rock-solid muscle definition

After months, or even years, of the same exercises day in and day out, you've done an outstanding job at holding your body back from its potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We're creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. (Oh, look, there's that mind-muscle connection thing again). Everything's always the damn same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they're the cornerstones.

Modern Man Nutrition Delivers a Maximum Strength Muscle Builder

REAL MUSCLE contains super potent & bioavailable Ecdysterones for maximum protein synthesis, and R-Lipoic Acid Sodium, the form of supplemental lipoic acid found in highest concentration in the bloodstream, essential as a cofactor for many enzymes involved in food-to-fuel process.

Top Moves for Monster Quads

Perform leg extensions as you normally would, but as you near the top of your concentric contraction, turn your feet outward. Squeeze hard at the peak of the contraction. EMG studies have shown that this turning outward of the feet can stimulate greater electrical activity in the vastus medialis than normal extensions, which in turn may lead to greater growth in that region of the muscle. I feel this exercise is especially effective done one leg at a time.

10 foods that fight fatigue

While the jury is still out on whether these seeds live up to the folklore (though one study found that they were as effective as Gatorade for fueling before a race), they have all the trappings of a fatigue-fighting food. The 2.5g of protein and 5g of fiber in every tablespoon keep blood sugar stable, and a hearty helping of omega-3 fatty acids fight inflammation to keep muscles feeling fresh.

Training Style: Push-Pull

If you train your body over four consecutive days instead of three, you can still do a push-pull split. Do push (without triceps) and pull (without biceps and forearms) on the first two days, legs on Day 3, and arms on Day 4. Take at least one day off, then repeat.

Comedian Gabriel Iglesias Is Fighting Hard To Save His Life

To my fans: I can not apologize enough for the sudden cancellation of recent shows. I'm dealing with some serious health and emotional issues that needed attention asap. Attempting to work through my problems was not going over and I had to stop everything b4 things got worse. Failing to make better choices and never taking a break in 20 years of intense touring has finally caught up to me. I need to get better b4 I can return to making people laugh and smile. I applaud my management for doing their best to protect me but my fans need to know the truth. Fluffy is fine but Gabriel needs help. #gabrieliglesias #FluffyGuy

Sumo Deadlift

Working on another thing I suck at, Sumo deadlift. I think the most I've ever pulled sumo is 600, probably all back, while my conventional PR is 777. So, I worked on actually keeping my hips underneath me and actually making them look good.

Scientists Discover a New Organ

“This is relevant universally as it affects all of us," Professor of Surgery at UL’s Graduate Entry Medical School, J Calvin Coffey, who made the discovery, said . "Up to now there was no such field as mesenteric science. Now we have established anatomy and the structure. The next step is the function. If you understand the function you can identify abnormal function, and then you have disease. Put them all together and you have the field of mesenteric science...the basis for a whole new area of science."

What Really Matters About Creatine

There’s one supplement second in popularity only to protein, called α-methyl guanidine-acetic acid.

The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

‘MLB The Show 17’ is as close to playing in the pros as you can get

The game puts you in the driver’s seat and brings you as close to the game as you can get without picking up your gear and begging for a tryout with your favorite pro team.

How Much Do Online Fitness Plans Cost?

So here’s the truth: I charge less than $200 per month for both fitness and diet plans. There’s some wiggle room based on what the client needs, but I’m about to drop my prices even more. This is far below the industry average when working with individuals (and not group plans), where prices typically go from about $249 to $500 per month. I’m not here to judge prices or cast any judgment. There are many great trainers doing incredible work, and I have no doubt they are worth it. But my model is different.

✨lexie maitland✨ on Twitter

@BioLayne is one heck of an inspiration.Thx 4 sharing your knowledge and inspiring me 2 choose the major that I will be pursuing next year!

Bi's & Tri's Kettlebell Blast

Kettlebells are an  excellent tool for building explosive, brute strength. And KB swings are excellent at revving your heart rate and working up a sweat. But when it comes to training smaller muscles like shoulders, biceps, and triceps, you might stick with dumbbells or barbells because an advanced lifter like you may not see results by using a measly 15-pound kettlebell.

Today's Workout 15: The circuit to chisel your abs

Take it from us, though: If you know where to look and what to do, a set of impressive abdominals isn't that far out of reach. This fat-blasting, core-focused circuit is a great place to get started. It'll burn serious calories—key for stripping away fat all over your body—and train up your rectus abdominus muscle with a range of challenging exericses.

8 Mass Ingredients

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.

Spring Strength Training

With warmer weather on the horizon, you might not be sure which workout protocol to adopt to lead into summer. Should you stay the course? Start looking to lean out? Finally test out that Zumba class? To help give you direction we tagged in trainer and coach Prince Brathwaite, who developed a plan to put on size while staying lean and shredded. Follow this routine and pair it with an ultraclean diet and you’ll see results—lower body fat and way more muscle.

6 Foods Proven to Boost Low Testosterone and Increase Sex Drive

An eight-ounce oyster has 18 grams of protein — making gains easy while upping your t-levels. Oysters are rich in zinc, a t-boosting mineral. From food, you get about 10 milligrams of zinc each day, but the body only absorbs 2-3 milligrams of it — putting you at risk for a deficiency. The common cold is actually a symptom of low zinc levels along with a low sex-drive, which is an indication of low-t levels. When low zinc levels are present, the pituitary gland limits the release of the luteinizing and follicle stimulating hormones; they are responsible for triggering T production in the testes. This then decrease the amount of androgen binding sites and free testosterone in the blood stream.

Updated Nutrition Labels Help Consumers Make Better Choices

Several months ago, the FDA nutrition label required on every packaged food product got its first makeover in 20-plus years. Check out its bigger, bolder, and smarter physique!

51 20-Rep Squat Training
52 Alpha Male® - Maximum Strength Pro-Testosterone Formula - Biotest
53 Arnold Schwarzenegger: I Am A Bodybuilder
54 Instagram post by ..... Craig Capurso .... • Mar 25, 2017 at 1:33am UTC
55 The Inner Beast Workouts: Imaginative Ways to Get Scary Big, Strong, and Shredded
56 Men's Fitness on Twitter
57 Help with Squat?
58 NLA for Her - Shred Her by NLA Performance at - Get the Best Prices on NLA for Her - Shred Her!
59 To Hell and Back: The Untold Story of Male Eating Disorders
60 Tip: Ladies, Get Frisky Before Training | T Nation
61 Instagram post by Dexter "The Blade" Jackson • Mar 25, 2017 at 12:57am UTC
62 Iron Man Magazine
65 5 Healthy, Muscle-Building Snacks
66 The top 15 pushup variations
67 Is Your Rest Between Sets Too Short to Maximize Growth?
68 Instagram post by @therock • Mar 24, 2017 at 11:46pm UTC
69 The Amped Up Chest Workout for Bigger Pecs
70 Muscle & Performance on Twitter
71 Mike Titan O'Hearn on Twitter
72 Men's Fitness on Twitter
73 The 5 Biggest Deadlift Fails | T Nation
74 on Twitter
75 PHIL HEATH on Twitter
76 Arnold Schwarzenegger Schools Troll After Special Olympics Insult
77 Total Knee Replacement Required!
78 Don't Forget Your Rear Delts
79 Watch: The entire 'Justice League' unites in explosive new teaser trailers
80 Muscle & Fitness on Twitter
81 Instagram post by @gifted_athletics • Mar 24, 2017 at 11:11pm UTC
82 Splitting Up Leg Training Into Two Days
83 HBO Documentaries on Twitter
84 13 Tips for Mighty Elbows and Wrists | T Nation
85 Primary Back and Biceps
86 Ronnie Coleman on Twitter
87 One dating app is trying to end 'ghosting' by charging $35 per month
88 Men's Fitness on Twitter
89 Shawn Ray
90 So...Sidney Crosby Nearly Hacked Off Marc Methot's Finger
91 Instagram post by Per Bernal • Mar 24, 2017 at 9:53pm UTC
92 Instagram post by Athena Amore🎀 • Mar 24, 2017 at 9:10pm UTC
93 The 3-day full-body detox workout program